Yesterday at work we had a discussion about taking naps. If they are good or bad, how long they should be, when you should take them and where. I am a fan of naps but I only take them in 20 minute intervals and if they are in the afternoon before 3pm. If it is later than that, I know I won’t be able sleep at night or won’t get a good night’s rest.
One of the waiters at the restaurant says he can take a nap anytime of the day, even one at 6pm! He also said he takes 4 hour naps?! To me that is almost a night of sleep. We were all disagreeing about how to take a proper nap, so when I woke up this morning I decided to do a little investigating so I can set our staff right.
The first and most common thing I read about taking naps is that there needs to be a time limit on them. A few studies and articles I read said they should be around 25-30 minutes. It is the amount of time that allows your body to rest without falling into a deep sleep and end up waking up even more tired.
They also suggested, if you have time to take a “full sleep cycle nap” that is about 90 minutes. It allows your body to go into REM sleep and make up for lost sleep and can enhance your creativity. So the decision I made is that either you should take a 25-30 minute nap or a 90 minute one, not longer, not shorter, or not in-between.
I also read about a caffeine nap that really confused me at first. They said that you quickly drink a cup of coffee before a nap and then sleep for 20 minutes and when you wake up the caffeine kicks in and you will have a few good and energized hours after. The idea of drinking a coffee then sleeping really baffled me, I don’t think caffeine naps are for me!
I knew I was right about the late nap idea. I read that if you’re tired because of sleep deprivation a nap in the afternoon can help boost energy levels and naps between 12-4pm match the body’s natural circadian cycles. Naps taken after that will just make you more tired and prevent you from getting a good night’s sleep that evening.
I think napping is good for those days when you are just not feeling 100%. I am still sticking firm with my nap criteria; 20 minutes and before 3pm because I know it works for my body to feel rejuvenated and awake.
What is your take on napping and what is your idea nap?
Go Green and Stay Keen,
Julie
One of the waiters at the restaurant says he can take a nap anytime of the day, even one at 6pm! He also said he takes 4 hour naps?! To me that is almost a night of sleep. We were all disagreeing about how to take a proper nap, so when I woke up this morning I decided to do a little investigating so I can set our staff right.
The first and most common thing I read about taking naps is that there needs to be a time limit on them. A few studies and articles I read said they should be around 25-30 minutes. It is the amount of time that allows your body to rest without falling into a deep sleep and end up waking up even more tired.
They also suggested, if you have time to take a “full sleep cycle nap” that is about 90 minutes. It allows your body to go into REM sleep and make up for lost sleep and can enhance your creativity. So the decision I made is that either you should take a 25-30 minute nap or a 90 minute one, not longer, not shorter, or not in-between.
I also read about a caffeine nap that really confused me at first. They said that you quickly drink a cup of coffee before a nap and then sleep for 20 minutes and when you wake up the caffeine kicks in and you will have a few good and energized hours after. The idea of drinking a coffee then sleeping really baffled me, I don’t think caffeine naps are for me!
I think napping is good for those days when you are just not feeling 100%. I am still sticking firm with my nap criteria; 20 minutes and before 3pm because I know it works for my body to feel rejuvenated and awake.
What is your take on napping and what is your idea nap?
Go Green and Stay Keen,
Julie
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